WOD: Thursday, October 30th, 2025

Group Dynamic Warmup:

• 2 Minutes of movement 
• :20s of lateral hops, air squats, squat hold 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 150 Meter Row/Ski OR 300 Meter Bike 
• 3 Hang Squat Cleans (ascending weights) 
• :15s Hollow Hold 

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Workout: For Time 

• 500 Meter Row/Ski OR 1200 Meter Bike 
• 21 Hang Squat Cleans (115/85) 
• 42 Weighted Ab-Mat Sit Ups (20/14) 

-Then-

• 500 Meter Row/Ski OR 1200 Meter Bike 
• 15 Hang Squat Cleans (115/85)
• 30 Weighted Ab-Mat Sit Ups (20/14) 

-Then-

• 500 Meter Row/Ski OR 1200 Meter Bike 
• 9 Hang Squat Cleans (115/85)
• 18 Weighted Ab-Mat Sit Ups (20/14) 

*CRX: (155/105) (18-12-6 Reps) 

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Cardio Option: For Time 

• 500 Meter Row/Ski OR 1200 Meter Bike 
• 20 DB Hang Squat Cleans (50/35) *10 per side 
• 42 Weighted Ab-Mat Sit Ups (20/14) 

-Then-

• 500 Meter Row/Ski OR 1200 Meter Bike 
• 16 DB Hang Squat Cleans (50/35) *8 per side 
• 30 Weighted Ab-Mat Sit Ups (20/14) 

-Then-

• 500 Meter Row/Ski OR 1200 Meter Bike 
• 12 DB Hang Squat Cleans (50/35) *6 per side 
• 18 Weighted Ab-Mat Sit Ups (20/14) 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations